Cheerleading Fitness - Increasing Your Energy and Stamina

It is a new year and you already have a start on your new year’s resolutions. How about adding one more? Resolve to take care of yourself by improving your energy and stamina. Your cheerleading practices are important when it comes to keeping you in shape for all the stunts and routines that you do. However, taking care of your self outside of practice is just as important. We have come up with some ways that you can easily increase your energy and stamina for optimal health and performance.

Strength Training – The strength of your body’s core (the torso or middle of the body) and legs is integral to your body’s ability to perform repeated routines. Take care of your body and your overall stamina greatly improve, improving your balance and making routines and stunts smooth and easier. Consider abdominal crunches, push ups, squats, lunges, and also weight training. Try the Mae Flyer too which helps to strengthen legs and ankles!

Cardio Training – Optimizing blood flow to the heart is extremely important to an athlete’s health. Aerobic workouts that increase heart rate are great for the cardiovascular system leading to easier and deeper breathing and increased stamina. Great exercises for this are running, jump rope, biking and walking.

Stretching – Maintaining flexibility will ensure your body’s ability to perform stunts smoothly and with ease. The best way to do this is through stretching. Stretch every day. Never stretch cold muscles; always warm up first. Hold each stretch for 10-30 seconds but don’t overdo it. If you have pain you should stop. The Stunt Strap is a great aid for your scorpion or heel stretch!

Diet - Eating a healthy, balanced diet is important to staying healthy and maintaining energy levels. Eat plenty of vegetables and fruit, proteins like lean meat, eggs and low-fat milk as well as healthy carbohydrates such as whole grain pasta and bread. Pass on sugary and high fat foods. Always drink plenty of fluids, especially water.

Improving your energy and stamina will not just improve your cheerleading performance but will also improve the way you feel every day. Talk to your coach about additional ways to improve your energy and stamina. Your coach will be able to suggest many ideas for you and your teammates.

Go to cheerzone.com and check out our selection of fitness supplies, music and videos!

Nike Boom Cheerleading Shoe - 2010 Preview

Take a look at the 2010 Nike Air Boom II Cheerleading Shoe!

The Nike Air Boom II cheer shoe will be available on cheerzone.com in 2010! Watch for it!

Cheerleaders: How To Be A Good Role Model

As a cheerleader, you are a representative of your squad as well as your school and community. You are looked upon by many people and even emulated by some. It is important that you are a good leader. Leadership is not just about being a team captain but rather it is a set of qualities that one has that set a good example to others. You and your team members must closely monitor your actions as they reflect not only on yourselves as individuals and the team but also on your school. It is important to always strive to be your best and be a great role model. Here is a list of the most important traits of a role model and how to attain them.



Be a team player
To be a good team player you have to put the needs of the team ahead of your own. Be supportive of your team members and do everything you can to encourage their success over your own.

Be dependable
Being dependable is an extremely important quality. When you say you will do something, do it. Be punctual. People will be relying on you and it is important to follow through on all your commitments.

Have an optimistic attitude
Always keep a positive attitude even when times are tough. Smiles are catchy and sometimes that is all it one needs to brighten someone else’s day. Always hope for the best but be gracious if disappointment comes your way.

Persistence
Persistence is important for success. No matter what you do, there will be obstacles. Do not let roadblocks stop you. Stay focused and never give up.

Have courage
Be confident in who you are and in your abilities. You worked hard to get where you are and faced many challenges. Have the courage to brave any challenges because you know that you will give it your best. Believe in yourself and your team.

Be generous
Be generous with your time and your talents. Spend time doing things for others in your community. Volunteer with local organizations. Your efforts will not only be rewarded personally but will be appreciated by those around you.

Be respectful
Mind your manners and practice proper etiquette. Treat everyone you encounter with respect. Set an example of how to be kind to others and how to handle yourself with grace.

Remember, as a cheerleader you are in the public eye. It is important to represent your school and community to the best of your ability.